Arm Ergometer

Execution

1. Keep a secure grip on the handles the whole time; the crank keeps turning from momentum even if you let go mid-motion.
2. Turn both arms in a smooth circle, without locking the elbows straight or folding them all the way at the point closest to the axle.
3. Breathe steadily in rhythm with the cranking for the first 5 minutes to warm up the shoulder and elbow joints.
4. Gradually raise the resistance or cadence to a level where you can still speak a full sentence, and hold that for the rest of the session.
5. You can reverse the cranking direction partway through to shift which muscles carry the load, keeping your back straight and shoulders relaxed.
6. A beginner aims for 10-15 minutes of continuous cranking at a pace where full sentences still come out, not counting the 5-minute warm-up and the 3-5 minute taper.
7. Taper the resistance down for the last 3-5 minutes, slowing the crank until it has nearly stopped before you let go.

Quick cues

• Keep a firm grip throughout.
• Turn in smooth circles, not jerky pulls.
• Full sentences means the right pace.
• Shoulders relaxed, not shrugged to your ears.

Common faults

• Fault: Locking the elbows straight at the far point of the crank

  Fix: Sit a little closer and keep a slight bend in the elbow through the whole circle to take the strain off the joint.

• Fault: Shrugging the shoulders up to the ears to generate power

  Fix: Drop the shoulders and let the power come from the smooth arm circle, not from the shoulders.

• Fault: Cranking too fast from the start and running out of steam halfway through

  Fix: Start at low resistance, build up over the first 5 minutes and hold a talkable pace for the rest.

• Fault: Letting go with one hand mid-set when it gets tiring

  Fix: Lower the resistance before the arm tires enough to let go; the crank keeps spinning from momentum and can catch the hand when you grab it again.